Daily WOD


New Ulm CrossFit – WOD


:30 Second


Knuckle Drags

Active Spidermans

Squat Jumps

Side Lunge

Active Samson

Plyo Lunges

Air Squats

Dive Bombers


Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Pigeon Pose – 1:00 Each Leg

Movement Prep

Kettlebell Swings – Lock the Wrists – Pop, Not Roll

Movement Prep

With a lighter ketllebell

5 Hip Pops

5 Russian Swings

5 Full Swings

Grab workout weight and repeat

Wall balls – Weight in the heels – Pop the hips

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls


Hot Floor

With the burpees being the finishing movement of the triplet today, we want to imagine a hot floor. Minimizing the amount of time on the ground means faster cycle time. Athletes will have the opportunity to rest twice as long as they worked, so looking to push here to finish out the round and get their teammates in the game.

Knee to Elbow

When coming out of the bottom of the burpee, you sometimes see athletes jump with a straighter leg. Straighter legs makes for a longer distance to travel. Aiming the knees to the elbows will help athletes catch in a lower position with an upright chest, making the jump all that easier.

Movement Prep

3 Spidermans (each leg)

3 Frog Hops

3 Burpees

WOD Warm-Up

1 Round

Each Partner

3 Kettlebell Swings

3 Wallballs

3 Burpees

Same flow as workout


Rx: Metcon (AMRAP – Rounds and Reps)

Teams of 3


7 Kettlebell Swings 53/35

7 Wallballs 20/14

7 Burpees

Scale: Metcon (AMRAP – Rounds and Reps)

Teams of 3


7 Kettlebell Swings 44/26

7 Wallballs 14/10

7 Burpees